NB: Many people argue the Long Slow Distance (LSD) strategy is better than CFE. I believe strategy needs to align with goals. If you’re looking to win races and become an elite endurance athlete, LSD would probably work best. On the other hand, if you value strength and fitness over super speedy times, CFE can get you across that finish line, feeling all cool and swole, with chiseled abs and stunning features.

For the first few months I’m also incorporating gymnastics (i.e. weekly parkour and tumbling classes) to improve mobility, and help me accomplish another goal: land a standing backflip. Depending on how those first few months go, I may try and continue this gymnastics work throughout the plan, but it could be too much to try and fit in the schedule.

A sample week would go as follows:

Monday: Off or Tumbling

Tuesday: Run Intervals (AM) + CFE Workout (PM)

Wednesday: Swim Intervals (AM) + CFE Workout (PM)

Thursday: Bike Intervals (AM) + CFE Workout (PM)

Friday: Run Long Intervals (AM) + CFE Workout (PM)

Saturday: Parkour (AM) + Swim Time Trial (PM)

Sunday: Bike Tempo

NB: The sports workouts Friday – Sunday rotate Long Intervals, Time Trial and Tempo for each sport.

Roadmap to IMAZ 2017: Key checkpoints and races

Photo: Canned Muffins flickr

Now that we have a general overview of the training program, let’s take a look at the races I’ve placed on the calendar to serve as key checkpoints over the next eight months.

June: Deuces Wild (half-ish distance)

August: Mountain Man (olympic distance)

October: IMAZ 70.3 (half distance)

November: IMAZ 2017 (full distance)

December: McDowell Mountain Frenzy (50-mile ultramarathon)

I’m breaking up the training plan more or less into three-month training sections, adjusting accordingly after each checkpoint. I’ll also incorporate trail running into the mix, perhaps with a few longer 20-mile trail runs in September or October, in hopes of conquering that 50-miler in December (assuming a successful IMAZ).

Pitfalls: My foot (PTT) and my back (sciatica, overextension)

After years of injuries in my left foot (see Foot Fight 1 and 2) I’ve grown to accept that it will be a never-ending battle. As long as I want to keep doing endurance sports, I’ll need to make foot strengthening, ankle flexibility and mobility work part of every workout.

In addition, I’ve also developed some fun back issues from 1) sitting in a cubicle 40 hours a week, 2) slumping on the couch to relax after a long day of sitting in a cubicle, and 3) overextended form during back squats and deadlifts.

Both issues are relatively dormant now. Here’s how I plan to keep them that way:

All day errday: arch activation and consciously correcting my foot into neutral position

To relieve my back, correct overextension and loosen up my hips

Every morning

Yoga progression: butterfly seated fold-ahsana, pigeon warm-up lying on back-shavasamsahna, tearful-pigeon (two minutes in each position; NB: these are likely not the correct yoga names for these poses)